Check the label on

Eatwell Guide
packaged foods Use the Eatwell Guide to help you get a balance of healthier and more sustainable food.
Each serving (150g) contains It shows how much of what you eat overall should come from each food group
6-8
Fat Saturates Sugars Salt a day
Energy
Choos
1046kJ 3.0g 1.3g 34g 0.9g
ay e wh
ery d oleg
250kcal
LOW LOW HIGH MED
ev rain
13% 4% 7% 38% 15% bles Pota or h
egeta toes igh
er
of an adult’s reference intake
dv , br fib Water, lower fat
ead
Typical values (as sold) per 100g: 697kJ/ 167kcal
itan , ri re
ve milk, sugar-free
fru Raisins ce rsi
Choose foods lower f ,p on drinks including
yo
as
in fat, salt and sugars iet les ta sw tea and coffee
ar t ab an
d it all count.
v ge Potatoes o
ve th

h
a

les
d
of

Limit fruit juice

er

sa
n
ns

and smoothies
ta

st

dd
rtio

ar
ui

to 150ml a day.

ch

ed
Fr
po

Chopped

yc
t omatoe s

f at,
t5

arb
leas

salt
ohy
Whole
grain l Cous

and
Eat at

drate
cerea Cous

sugar
s
Frozen Bagels
peas Whole
wheat
pasta
Porridge
Rice
Lentils

Beans
lower
salt
and Spag
s ugar L o w f at
s o f t ch e es e
hetti
Tuna
n
Plain Leaince
Chick m
nuts peas Soya
Veg
O il

Semi drink Plain

Lower fatad
spre
Crisps skimmed Low fat
y o g hu r t
milk
Be
ans es Oil & spreads
ativ
Sauce , pu
Ea lses ter n
al
so t more , fish and nd
u , eggs
, meat an Dairy fat a Choose unsaturated oils
r
red ced beans d other proteins wer ns
and fish and p hoose lo ar optio and use in small amounts
p
proc er we ulses, 2 portion C su g
esse ek s of sustainably lower
d mea, one of which is oily. Eat less
Eat less often and t
in small amounts
Per day 2000kcal 2500kcal = ALL FOOD + ALL DRINKS

Source: Public Health England in association with the Welsh Government, Food Standards Scotland and the Food Standards Agency in Northern Ireland © Crown copyright 2015